Categories: Conditions

19 foods to include in dinners that will help you have a better rest


Discover the 19 foods to include in dinners that will help you have a better rest.

When we are parents, the lack of a good rest becomes something of every day during the first months or years of our children’s lives. Sometimes, even, this starts from pregnancy in the case of women, when it is more difficult for them to sleep comfortably.

Sleep is essential for our body and brain to continue to function efficiently every day, so a good rest is something we should try to get every night. If you have insomnia problems or you have trouble falling asleep at night, we share 19 foods to include in dinners, which will help you have a better rest.


Foods that help you have a better rest

Just as certain stimulating foods help you have more energy such as chocolate, coffee, or green tea, some foods help us rest better. An example of this is those that naturally contain melatonin (a brain hormone that promotes sleep) or serotonin (a precursor of melatonin, which regulates sleep), or that help stimulate the production of these, such as those that contain tryptophan, an essential amino acid that helps secrete melatonin.

We share a list of foods that will help you sleep better, accompanied by suggestions to include them at dinner.


Of all the whole grains, oatmeal contains the most tryptophan, making it a healthy and light option that we can enjoy for dinner. In addition, they are a source of magnesium, a natural muscle relaxant, which favors quality sleep at night. We can enjoy it in a glass of yogurt with fruit and chia, baked with fruit, in pancakes, or in a smoothie.

Integral rice

Foods rich in carbohydrates, such as brown rice, can act in our brain in a similar way to tryptophan. Also, like oatmeal, they contain magnesium, making them another ideal option to eat before bed. You can enjoy it in a stir fry with vegetables or as a side dish for dinner.


Wheat pasta

Like rice and other cereals rich in carbohydrates, wholemeal pasta is a food that acts in a similar way to tryptophan and contains magnesium. We can eat it in salads, with vegetables, as a main course or as a side dish during dinner.


Quinoa is a pseudocereal that, in addition to providing multiple benefits to our body, is a good source of magnesium, tryptophan, and carbohydrates, which, as we have mentioned, help us sleep better. We can consume them during dinner as part of a green salad or with chicken, in a soup or with milk as a sweet dessert.

chia seeds

Chia seeds are antioxidants, provide iron, calcium, and potassium, and are also a natural source of Omega 3. Among their many benefits, they also contain tryptophan, making them ideal for dinner. You can add them to your nightly cereal bowl, or enjoy them in a yogurt cup with fruit.

Sesame seeds

Like chia, sesame seeds are rich in tryptophan, and contain calcium and magnesium, making them another good option to enjoy during dinner. You can use them in a cookie recipe, in bars, or a salad.



Almonds contain tryptophan and also magnesium, which acts as a muscle relaxant, so they are one of the nuts that we can add to our dinners to have a better rest at night. You can eat them alone as a snack, in a bowl with fruit, or include them in a smoothie before bed.


Another ideal dried fruit for dinner time is walnuts, as they contain magnesium, serotonin, and melatonin, so in addition to helping to reduce stress and anxiety, they are an ideal food to enjoy if we want to rest better. You can consume them as a snack before going to bed or in a salad.



Cherries are rich in antioxidants and natural sugars that help relax our bodies. In addition, they are a natural source of melatonin, so they are ideal to eat before bed, as a snack, in a salad, in tarts, or in the form of juice.


Dates are one of the fruits rich in carbohydrates, which also contain many nutrients that favor us such as calcium, magnesium, and potassium, and have antioxidant and anti-inflammatory properties. We can enjoy them as a healthy snack before bed, in a smoothie, or use them as a replacement to sweeten dessert recipes such as creams or bars in a healthier way.



Banana is a fruit that favors the production of serotonin and contributes to the increase in melatonin levels. In addition, it contains magnesium and potassium, which work as muscle relaxants, so they help to have a better rest.

You can consume it alone, in a smoothie, or include it in a pancake or cookie recipe.


Kiwi is a fruit rich in antioxidants, which also helps raise serotonin levels, making it ideal to enjoy during dinner. You can enjoy it fresh as a dessert or include it in a smoothie.


Avocado, in addition to being rich in essential oils, is a source of fiber, magnesium, and potassium, which helps us relax and sleep better. We can consume it during dinner as part of a salad, in a tartare, or prepare it in the oven.


White meats

White meats such as chicken and turkey contain tryptophan, so including them in the last meal of the day will help us rest better. To take better advantage of their benefits during dinner, we must prepare them lightly, either grilled, in a stew, baked, or with a light salad.


Oily fish such as tuna and salmon, and white fish such as cod are also a source of tryptophan. You can enjoy them during dinner steamed, baked, in a salad, or grilled.


Although we usually associate eggs with breakfast, they are a good source of protein and contain tryptophan, which helps you fall asleep better. But in addition to that, they are a source of vitamin A, which makes them a good option for dinner, since a deficiency of vitamin A can cause problems falling asleep.

During dinner we can enjoy them cooked, baked, in an omelet, or poached as part of a light salad.


Dairy products

A glass of warm milk is usually one of the recommendations of yesteryear for insomnia, and it is not for less, since dairy products contain tryptophan, which helps us relax and sleep better. In addition to the glass of warm milk, you can make a smoothie, and eat yogurt with fruit and oatmeal or some fresh cheese before bed to have a better rest.

Relaxing herbal teas

Another classic remedy for insomnia and difficulty falling asleep is infusions of relaxing herbs, such as chamomile or linden. Before going to bed, we can prepare tea after a light dinner, and thus help us sleep better.


Honey contains tryptophan and also glucose, which decreases orexin levels, a hormone that increases alertness. You can enjoy it before bed, adding a tablespoon to a glass of warm milk or sweetening a cup of tea.

In addition to including these foods in your dinners to have a better rest, remember to try to maintain a healthy routine before bed, reducing the consumption of caffeine, doing a little exercise, and preparing a relaxing environment to end the day well and take advantage of the night to rest.


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